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September 7

Run
  • 29m 31s
  • 4.47 miles
  • 06m 36s /Mi

Tried to make it a tempo run!

Lacked any kind of motivation this evening!  I wonder if the fact that it is Friday has anything to do with it?  When I finally got out the door I felt awesome and just let it flow!!! Now I just wish I would have went about 2 or 3 more miles. 

  • Health data: Sleep: 4 Soreness: 4 Overall Workout: 4

September 6

Bike
  • 1h 35m 24s
  • 30.12 miles
  • 18.94 Mi/hr

Commute on 'The Juice'

Run
  • -----
  • 4.00 miles
  • -----

Short easy brick after work.

Didn't wear a watch on the run so I have no idea about how long it took me.   I'm sure it was slow.  Made a deal with Tori yesterday that if I could rest yesterday I would ride and run today.   Good thing we didn't decide how fast I would run.  She is awesome, a real motivator, she is always there to tell me to get my a$$ out the door.  She knows how competitive I am and she always tells me "It will show on race day".  Even when I feel like poo she seem to have the right phrase or prior race time to get me thinkin'......

September 5

 The rest day demons are calling my name....(Flaccccooooo)

September 4

Run
  • 45m 34s
  • 6.07 miles
  • 07m 30s /Mi

Recovery Run w/ Jaeli

September 3

Bike
  • 2h 34m 31s
  • 50.39 miles
  • 19.56 Mi/hr

Fairly easy longer ride

Should I be focused on running?  Since I did my long run yesterday I figured I should get a good ride in today.  Legs felt good this morning, no lingering soreness from yesterday.  Rode from home to El Dorado on Ohio.  Then went East on 54.  Felt like I was going to ride to Yates Center but 25 was well before there.  Was 1:18 at 25 miles and 2:34 for 50 so I guess that means I had a negative split!  Sure didn't feel like it since I was riding into a lite wind coming back, nothing major just 5-10 mph.  But it was still a headwind.  All in all it was a good ride!

  • Health data: Sleep: 3 Soreness: 4 Fatigue: 3 Hours slept: 9.5 Overall Workout: 4

September 2

Run
  • 1h 58m 36s
  • 16.17 miles
  • 07m 19s /Mi

LSD run

 Mile splits: 1) 7:45  2) 7:26  3) 7:33 4) 7:49 5) 7:33 6) 7:06 7) 6:56 8) 7:17 9) 6:44 10) 7:07 11) 7:19 12) 7:29 13) 7:22 14) 7:36 15) 7:17 16) 6:59  The last .17 mile was 1:07.

 I think this run was actually better for me mentally than physically.  Don't get me wrong it felt good but after having a few bad runs it is good to have a couple good runs.  When I do my long runs by myself I usually do two seven mile loops.  This time I decided to run out to my grandparents and then try to cover every street in Augusta.  Not really it just seemed like it. 

 I just hope the next month and a half are as good as the last few runs.  If it goes well I will be under  3 hours at the Wichita Marathon!!!

  • Health data: Sleep: 4 Soreness: 4 Fatigue: 3 Sick: 1 Hours slept: 9.75 Overall Workout: 4

September 1

Went and watched the collegiate runners.  Sorry to say but I wasn't that impressed!  Wichita State either didn't send their A team or they just aren't that strong.  Their lead runner was in the front pack of 4 guys at the 4k mark.  By the finish line (6k) he had fallen to 8th place.  If I were his coach I think we would have a talk.
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El Flaco's Training Log


 September 2007 
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